Runner's KNEE FIX in 3 exercises and 3 minutes per day (PAIN FREE RUNNING)
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- #kneepainexercises #injuryfree #runfaster
Knee pain during your runs and after? And it doesn't go away? Perhaps all you're missing is a quick and easy exercise routine to unlock that problem. Here is that routine: 3 exercises in 3 minutes to get your knee back in top shape until you check with your therapist or doctor.
Please feel free to comment if you have questions. Really hope this can helps!
You may be suffering from from other knee conditions. Do check for patellofemoral pain syndrome right here:
• PATELLOFEMORAL PAIN sy...
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I got runner's knee on my left because of that stupid 20,24km ran I did on New year's day. Already 2 weeks I restrained my self to run again. Your video helps a lot, thanks bro
Glad it helps! Don't beat yourself up, once recovered, you'll be stronger for it. Just take your time.
How's the recovery going, and how would you describe the pain you've experienced?
@@invincibleisaac2000 I've done 14km run last Sunday and stop after I felt the throbbing numb on the knee. It's getting better I still doing the hamstring and quat strengthening exercises while cutting the running milage, hopefully it completely cured on Feb so I can start my marathon training plan on March (I have a marathon on July)
@@des-j11 Hope it goes well - keep us updated
@@invincibleisaac2000 Just ran 10km and felt nothing I think I'm fully recovered.
Yay, Stephane is back lecturing us runners about things we actually know, but love to ignore. Welcome back, dude!
Haha, thanks! Love the lecturing and good to be back... So much to catch up on...
@@SafeMotions so many injuries to prevent!
@@TDMiller so much strength training to do...
I have tried everything for knee pain. Ultimately, the only and best solution was to do dry cupping on the sides of the knees. Cupping increases blood circulation at the point of the injury. You can have this done or do it yourself. Order a cupping set online. Rub your knees with olive oil or other oil and do the cupping for about 10 minutes.
Thanks for the suggestion! I'll look that up. I had tried cupping for my shoulder and it wasn't so effective there, but never thought it could be done on the knees!
Can I use 10/40W Pennzoil 🤔🏃🏽♂️🏃🏼♂️➡️🏃🏽➡️🏃🏼♂️➡️🏃🏽♂️
1. Glute Bridges 0:34 (45 Seconds for Each Level)
2. Step Ups 1:40 (60 Seconds Each Leg)
3. Hip Mobilization 3:52 (Hold 60-120 Seconds Each Leg)
Repeat this 1-2 Times a Day.
I can vouch for the first exercise. I did this workout after watching a video in another channel. The second and third exercise is a bit different from yours. It does fix my knee soreness as well as tightness behind my thighs. It doesnt take much time and it fixed a long term problem like magic.
@@blessedpapa So glad this type of workout works for you! And thanks for your comment, good to know the first exercise is relevant.
@@SafeMotions Thanks for your video. I will definitely try out the other two exercises in your video too.
Bro… the timing of publishing your videos always lands whenever I need it the most. I’m currently nursing a minor knee discomfort. Thanks for the great tips and exercise demonstrations, I will definitely practice/prioritize those for the next couple of days/weeks. On the other hand, I’m way overdue to set an appointment with my Massage Therapist and Physiotherapist. Thanks again brother.
Sorry to hear about the knee discomfort. Hope these help! Let me know... Keep it up!
Best video I have ever found for this.
Thank you! Hope you get better soon!
one of the very best depicted and explained exercise video, became a fan instantly,
especially appreciate the explanations, video from all angles, multiple variations etc,
helped me realize a few mistakes and correct form of bridge, lunges which i was never able to do earlier,
will try these for my knee pain,
@@diauser3327 Thank you for your kind comment. Much appreciated. I hope your knee pain gets a bit of relief!
My dad walked in the room at 1:10 and had a few questions for me
😂
Great video Stephane! I'm not experiencing any knee pain currently, but I always like to keep current on prevention/rehab techniques. I love the angled leg glute bridge - I'll be adding it to my daily core work! Thanks bro! Keep pushing!
Thanks a bunch Paul! Yeah, that bridge just gives us that extra focus on the glute medius...
Hi, I have this tingling and warm sensation if I sit on a chair at the office, from 8 am -to 12 am no issue, after 12 am, this warm, tingling sensation starts. It never goes unless I start moving around !!!!
Last year the sensation was different, as per the following: whenever I felt sleepy my knees started tingling and started to send signals to my brain and the adrenalin went sky rocking, and woke up frightened due to my heart beat. I visited many doctors at that time and they said, based on your knee assessment everything is ok. some of them said the wear and tear effect may cause you to have a partial ACL tear and meniscus as well, but not Major. I read a lot of articles about knee problems, not none describe the symptoms I have. I run three times a week 5 kilos for each. I do light leg exercises. I did some physiotherapy but didn’t help much.
Hi there. Sorry to hear about your pain. Have you checked if it's not chondromalacia patella? Usually discomfort (not tingling though) in the kneecap area often when sitting for a long time with the knees bent. It could also be a nerve issue, but the affected area is usually quite wide, if it's a nerve. Not just exactly the knee.
That is highly appreciated. These exercises actually helped with getting rid of the runner's knee in only 2 days. Thank you very much.
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This is great to hear!! And thank you for sharing your experience 🙏
Awesome exercises Stephane! I should do most of these exercises often! Thank you and great to see you back!
Thanks Gil! I should do then more often too if I'm honest...
Great to see you back Stefan! Was just thinking about your videos the other day :)
Thanks for tuning in Phil 👍
Stephane, I absolutely loved your clip on fixing knee pain! Your exercises are a game-changer for anyone facing this issue! Anyway, have you ever considered that the root cause of knee pain could be more psychological than physical? Oftentimes, our knee pain reflect our stubbornness, pride, and inflexibility in life. Just a food for thought. Keep up the great work! #runnershealth #mindbodyconnection #flexibilitymatters
Mihai, thank you so much for your comment. Very interesting thought. In general, pain is very multifactorial and we often see on MRI spines that are shattered with no pain and spines that are looking fine, but with patients in high pain. So yes, sometimes our knees can hurt because we're us, no mechanical reason. Thanks for sharing your thoughts!
Another great and high-production video, Stephane! I love how you use two cameras and masterfully incorporate the clips from the 360 camera! My left knee makes a "clicking" sound when I bend down, e.g. when I do squats. It is not painful. Is it IT band related?
Thanks for your comment! Knee clicking us quite common and usually nothing to worry about if there is no pain associated. If it is the IT band, it would probably be painful. The knee cap would probably grind rather than click. You could check if you lack mobility in the knee (tight quadriceps?). But if not, just monitor that knee, see if there's anything to fix in terns of strength and alignment there just in case, and if not, I wouldn't worry too much about it
Great explanation
Thank you!
wear zero drop bare foot style shoes that have wide toe boxes so your feet can move naturally like they were designed to.
Many thanks for the tip! Simply wear the shoe that mostly fit the ergonomics of your body weight, muscle distribution, tendon health, running style and running terrain.
THANK YOU
You're very welcome. Thank you for your comment!
thanks for the video
You're welcome. Thank you for your kind comment!
Thanks for sharing!
Thanks a bunch for commenting 👍
top notch thanks
Thanks for your comment!
😂 hope you recovered from the burned legs, Stephane! 👍🏻
My legs are ok, thanks. But I'll think twice before lying down on that deck in full sunlight next time... And geez, the plastic on my backpack, I was not acting at all during the shooting...
Very helpful! Do i do these before or after the run? Thank you and more power
@@glennsantiago4003 Great question Glenn! These can be done on off days to avoid over-training the knees. However, if time and motivation are an issue, I always like doing those as a warm up before running. There is no issue doing them after an easy run, as long as the exercises don't cause pain.
@@SafeMotions thank you so much !!
Please i need help sir my coach says because i run and land with too much power how do i stop that
the easiest way to avoid knee injury is to run like Erling Haaland. lower your hips during the run, and the body weight impact will not hit on your knee. but during competition don't run like this, it will decrease your speed.
Very nice video and informative. I saw some 360 footage as well 😊👍
Thanks Stelvio. These cameras are just great...
Marathan planners for begineers should come with a health warnin.
Haha, I guess so. Injuries in runners usually happen when training for a race...
very good explanations,
for the bridge exercise, do we need to hold at the "up" position for like 3-4 secs or not needed? what is best as per your suggestion?
@@diauser3327 You do not need to hold the pose when up, it's in my opinion more interesting to give a progressive squeeze of the glutes as the pelvis moves upwards. Once you're at a good high, just slowly lower your pelvis. These are rather a movement-based exercise.
@@SafeMotions thanks a lot, i was doing it like very very fast, will do slowly like you have suggested, i was doing wrong all till now,
@@diauser3327 Slow and controlled and focus on the feeling, yes, exactly. Hope it helps!
Suffering from left leg knee pain,how effective are this exercises sir
I was initially running in road earlier actually that's the main reason behind
@@prakashpanika297 sorry to hear about your pain and sorry for the late response. The effectiveness of these exercises will vary greatly depending on the nature of your injury. These are suggestions for you to try, that I find safer. They should get you stronger, while your body recovers. Hope your knee pain has reduced!
Let me ask questions about my knee. Sometimes I can hear small voice from knee.But I don’t feel any pain. Should I worry about this and what should I do?
Thank you.
Thanks for your question. I am not sure what you mean by small voice. Can you clarify?
@@SafeMotions Thanks for your reply sir. It’s difficult to explain. But it just like plastic voice.And I am running about 20km per week.
I think I understand. Perhaps your hips are getting tight. If there is no pain, there is not much to worry about, but I would foam roll the front of the hip (not the side of the leg). You can look up foam roll (or massage) the TFL.
@@SafeMotions Thank you very much Sir.
what abt one's anterior ankle and peroneus longus? Or ankle/hip impingement?
Thanks for the suggestions! I do have a couple of hip videos, but not specifically for hip impingement. Let me work on those.
🙏💯👍
I’m trying and trying to ignore the background music but I can’t I can’t 😵💫😵💫
Very well explain . Thanq
Thanks for your comment!
How many repetitions of each of these movements would you recommend each day?
01:10 that’s how I feel I am when my boss yells at me
Anyone feeling pain while walking and sitting for more than 30minutes? I don’t even run, don’t know the reason why I got the runners knee
What about hip pain?
I have a couple of videos about those. Here's one of them th-cam.com/video/1GHzpK0-eEo/w-d-xo.htmlsi=Lg6iPJIBBMdERWh2. Always better to consult with a specialist though!
Can runners knee go away permanently ?
Yes! Was a real struggle when I started running and for a long period.
Do one legged strenght training, general leg and back mobility - 2x / week, nothing excessive needed. When running, Keep feet appr at shoulder width, and avoid excessive twisting of upper body. Good luck
Can one run with knee pain?
It's usually not a good idea to run if running causes you knee pain, unfortunately. Maybe you can consider running shorter pain-free distances, or at lower speeds, until you figure out what is causing the pain and start to address it. If running always causes pain no matter what, consider cycling or other activities until the knee issue gets resolved.
Can runner knee have in both knees pls ans
@@DeepakMeena-tq4ri Yes, runner's knees can have on both knees at the same time.
I have been suffering pain for 4years walking standing stairing squating pain all r runner knee pain symptom
@@DeepakMeena-tq4ri sorry to hear about your pain 😓 Have you consulted with a Dr? You seem to have pain during your daily life activities and for years. It sounds like you would need a medical diagnosis and some face to face therapy.
@@SafeMotions thank u dr